Speed Training For Size by Matthew Perryman

Speed
Training For Size

By
Matthew Perryman, CSCS

For www.EliteFTS.com

I’ve actually been
working on this as a subset of a bigger project, but due to some recent
motivation, I’ve decided to edit it into an article format. The reason
is simple, if petty. The use of speed-oriented training both as a
modality in itself and as a means of auto-regulation has been prevalent
for decades. However, it seems that some have taken it upon themselves
to rediscover this approach to training, as if it is the ultimate new
revolution in exercise.

The dynamic effort
method of training

The dynamic effort
method is one of the three primary methods for increasing the tension
created in a muscle. This approach, also called the accelerative method,
intuitively focuses on acceleration and speed of movement as the means
of creating tension stimulus in the muscle. Because of this, dynamic
effort work is a dominantly neurological mode of work. The generation of
high acceleration requires a high force. Dynamic effort training
actually encompasses a continuum of methods on the force-velocity curve
(see below).

The force-velocity curve

Loosely speaking,
force and velocity are inversely related. The more force you develop,
the slower the velocity and vice-versa. As seen in the figure, this
creates several zones at various relative locations on the curve.

At the top left,
with maximal force output and very low velocity, you have maximal
strength and associated types of training. At the bottom right, you have
pure speed with a high velocity but low force output. Around the
midpoint of the curve is the highest power output, which is the point
where force and velocity are in approximate equilibrium. In these terms,
power output is where force and velocity optimize or balance out.

This combination
of force and velocity can also be expressed as strength-speed (slightly
heavier, focusing on force output) and speed-strength (slightly faster,
focusing on velocity). Related to this is the rate of force development
(RFD). RFD is similar to power, but the two aren’t the same thing. RFD
is how quickly force is generated (or absorbed). High RFD is correlated
with the concept of explosive strength, which is itself the peak value
of the RFD curve.

RFD is a highly
specific characteristic to both the weight/intensity used and the
exercise or movement in question. In practice, depending on the movement
in question, RFD can be trained by nearly any of the training modes
discussed above. To train RFD for a maximal strength exercise, you would
use very heavy weights. To train RFD for speed-strength, you would use
relatively light loads with an emphasis on maximal acceleration.

Dynamic training
methods

There are many
training approaches that can be created with the accelerative method.
However, always bear in mind the goal of this type of training—to
accelerate the bar.

Over the years,
this has been used in many ways. Practically speaking, I’ll lump
anything that uses either high bar speed or the intent of high bar speed
combined with fatigue management based on this ability to create speed
as a form of dynamic effort training. This approach has been widely
popularized in recent years by Louie Simmons of Westside Barbell, where
bench pressing and box squatting with relatively moderate loads for many
brief sets has become a staple of training for high-level powerlifters.

Louie uses the
creation of extreme forces on the barbell by the use of something
besides maximal weights. Based on the results that he and others have
obtained, it’s obvious that it has some merit. Even in this case, there
are several approaches that are incorporated over a variety of training
cycles based on the alteration of resistance and volume.

Broadly speaking,
dynamic/accelerative methods can be classified into three categories
based on the external resistance used. It can be subdivided further into
specific zones, but I won’t go that in-depth. I just call it heavy,
medium, and light based on the added external resistance.

With
heavy resistance

When accelerative
training is used with high external resistance, the actual speed of
movement is low. However, research has shown that even the intent of
moving the bar (or other implement) quickly still has the same
neurological and subsequent intramuscular effects as if the bar had
actually been moved quickly.

This type of
training falls into the lower end of maximal strength training and
strength-speed training. Personally, I’ve referred to it as
“fast-maximal” training because the goal is still to use weights that
might be in the 85–95 percent range but to place emphasis on moving the
weights as fast as possible while minimizing the effects of fatigue.
This means that most sets are done with singles, maybe doubles or
triples, and sets are cut well before fatigue would prevent completion
of the reps.

In contrast to
true maximal effort training, there’s no grinding or fighting with the
weights here. Even though the relative motion might not be called
“fast,” it should still be smooth. This is an excellent way to
specifically train RFD for heavy and maximal weights.

With
moderate resistance

Moderate
resistance would fall under the umbrella of true power training. This
would be where force output and velocity would more or less be in
equilibrium. For most big exercises, this tends to be in the range of
50–65 percent of the 1RM, give or take. This is where
Westside Barbell
dynamic effort training maintains its focus.

With
light resistance

Dynamic training
with light resistance can be something of a misnomer. Although the
external resistance, and thus force, is light, the resulting high
velocity can still create very high tensions in the muscle and
associated connective tissues. This type of work tends to relate more to
reactive effort or explosive training, which includes such approaches as
shock (plyometric) training and ballistics.

Speed training is
closely correlated with skill and technique in the performance of a
movement, and as such, is highly dependent on quality. Because of this,
the athlete should be fresh coming in and cut the training when any
technique breakdown or fatigue occurs.

Intensity zones and volume

Research performed
by A.S. Prilepin resulted in the notorious Prilepin’s table, which is
likely the most widely known attempt to correlate intensity with
appropriate volumes of work.

Prilepin’s work
was based on research done with Olympic weightlifters. This should be
taken into account. Nevertheless, it can be a solid starting point when
working to establish baselines of volume for such training with respect
to intensity zones.

Dynamic effort
training and muscle size

As mentioned
previously, dynamic training is a dominantly neurological means of
training. How could it be of any use to those interested in physique
goals?

You may or may not
be aware that muscular hypertrophy, simply put, is a function of the
accumulation of tension-time overload. This means that high tension,
high duration of exposure to sufficient tension, or a combination of the
two are all capable of stimulating muscular growth.

Dynamic training
involves high tensions in the muscle even though the external loading
might be light. Dynamic training can also allow for large volumes of
work to be performed due to the lower external resistance. Both of these
factors can lead to a significant stimulus for growth if applied
properly. But lo and behold, there’s actually quite a few methods out
there that fit the bill. Shocking, I know, but it happens.

This list is by no
means comprehensive, but here’s an overview of some of the things you
might find.

Speed
sets

This method is
used by Westside Barbell and others to train the bench press and the box
squat. Typically, you perform 8–12 sets at 50–60 percent of the 1RM with
a focus on maximal acceleration. For the bench press, triples are used,
and for the box squat, doubles are used. Sets are performed with brief
rest intervals on the order of 30–60 seconds.

At certain phases
of training, elastic bands and/or chains are attached to the bar as a
form of accommodating resistance. Bands and chains change the force
curve of the exercise, creating an apparent accelerative effect by
matching the force required to move the bar with the optimal joint
leverages. You have to exert more force over the range of motion to keep
the bar moving. While this type of training is used with the primary
goal of improving strength in key exercises, due to the high forces
involved (especially with the addition of
bands) and the relatively high
tonnage of work performed, this method can be an excellent one for
stimulating muscle growth.

Cluster sets

A cluster set is a
longer set divided up into multiple “mini sets” with brief rest periods
in between. The mini sets can be varied in reps, but the most commonly
seen variant involves the performance of singles with rest intervals
that might range from 5–20 seconds.

This approach has
been popularized lately by Dan Moore and his Max-Stim training method.
Those using Max-Stim use the speed and quality of reps as a means of
regulating the length of the overall cluster set.

Ladders

Ladders are a
deceptively simple way of controlling volume and fatigue across sets by
manipulating the number of reps. They are performed as “ascending reps.”
This means that you perform one set with a certain numbers of reps, and
then the next set will involve more reps. The third set will involve
more reps still and so on until a further increase becomes impossible.
At this point, you can stop or you can repeat the cycle.

For example, if
you were training pull-ups, you could do one rep, rest, two reps, rest,
three reps, rest, and so on. If you got to the five rep set and couldn’t
do any more, you’d start the sequence over. Ladders are highly flexible
in the improvement of weight used and the progression of volume.

Wave-like loading

Whereas ladder
training manipulates the number of reps with a steady weight, wave-like
loading varies the resistance used across sets. There are several ways
to approach this floating around. The two that I like are the contrast
method and the simple wave method.

The contrast (or
heavy-light) method uses a heavy weight for a single, double, or triple
that is then followed up with a weight of lower intensity. The simple
wave involves keeping a steady rep range and then fluctuating the load
up and down between sets.

By now, the common
themes of all these approaches are obvious.  

• speed and
  acceleration are the causes of the training effect
• the use of
  speed and the quality of reps are markers of fatigue
• you can
  accumulate very high workloads with moderate to high intensities

Those were the
“strength-speed” type methods, which are heavily reliant on external
resistance. Now I’ll touch on the “speed-strength” type, also referred
to as “explosiveness” training, which focuses heavily on reactive
strength methods.

Plyometrics and shock methods

Shock methods,
also known as plyometric training, involve the use of the elastic like
components of the muscle and associated connective tissues to absorb and
immediately rebound a force that is rapidly developed. These methods can
vary in intensity. Most methods involve the use of the lower body in the
form of double- and single-leg jumps, bounding, and drops. These can be
adapted to the upper body as well, although without special equipment
there generally isn’t as diverse a selection.

The fast
absorption and rebound of force can be emulated with other forms of
training besides body weight and can also be combined with other types
of training. All of these shock methods, especially the most intensive,
are considered “advanced” methods in that they generally aren’t required
for those not at a high level of performance. Additionally, they can add
the risk of injury. Lower intensity methods can be used, although these
will typically have little to no impact on the physique.

Stimulation method

This one came from
Dr. Yuri Verkhoshansky, the man credited with the development of
plyometric training. This method is a combination of two exercises—a
tonic exercise used to create a potentiating after effect followed with
a developing exercise designed to take advantage of the tonic exercise.

This could end up
being something like two sets of six reps performed in a depth jump, and
then 3–4 minutes of rest followed up with three sets of three in the
back squat. The combinations are effectively unlimited depending on
available equipment and creativity.

Ballistic training

Ballistic training
is the use of a barbell (or related implement) to simulate the action of
a plyometric action. This usually involves an accentuated eccentric
phase, either manually or with accommodating resistance such as bands or
weight releasers attached to the barbell, followed by a very fast
rebound and acceleration of the bar.

Ballistic training
can also benefit from the contrast method mentioned above using a
heavier weight on the eccentric phase with a lighter, and thus faster,
resistance on the concentric. This requires the use of weight releasers,
which can be a pain to use.

The speed sets
listed before can be performed in this fashion as well, although it can
be good to use that approach over periods of 2–3 weeks at a time because
it can be hard on the joints.

Explosive isometrics

Explosive
isometrics are an interesting blend of dynamic and isometric training. I
almost didn’t include them, but for completeness, I might as well.
Isometrics, like any form of dynamic exercise, have an RFD curve which
is determined by how quickly force is developed. An explosive isometric
would involve very high RFD even though the weight doesn’t move (or only
moves very little).

This approach has
some unique applications such as building the ability to generate power
over specific portions of the ROM. Explosive isometrics are one of those
quirky methods that you don’t normally see people using, but it can be
useful even so.

The approach of
contrast training can work here as well. Although it’s a distinct
method, the static dynamic method can be listed here too. This combines
the use of an isometric action with a dynamic/explosive action.
Isometric actions have been shown to be quite effective in developing
strength and power and even more so when used in conjunction with
reactive/explosive methods of training.

Conclusion

I realize I didn’t
spend half of the article telling you how amazing I am or leading you on
with false promises of awesomeness that I created. However, my
philosophy is that information is far more worthwhile to read than
someone’s ego. The use of rep speed has been, and still is, a very
powerful method to use in your training.

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